体側を伸ばすポーズ
Utthita Parsvakonasana
oo-TEE-tah parsh-vah-koh-NAH-sah-nah
体側を開きスタミナを養うパワフルなポーズです。
やり方 体側を伸ばすポーズ
- 戦士のポーズIIから前腕を前の太ももに乗せる
- または前足の外側の床に手を置く
- 上の腕を耳の上に伸ばす
- 後ろのかかとから指先まで一直線を作る
- 天井を見上げる
Benefits
- Stretches the groin, spine, waist, chest, and shoulders
- Strengthens the thighs, knees, and ankles
- Builds stamina and endurance
- Stimulates the abdominal organs
- Improves digestion and elimination
Muscles Engaged
Modifications
- Rest the forearm on the thigh instead of reaching to the floor for a less intense variation
- Place a block under the bottom hand to maintain an open chest
- Shorten the stance if the groin stretch is too intense
Cautions
- Avoid with high blood pressure; keep the top arm on the hip instead of overhead
- Use caution with neck injuries; keep the gaze forward or downward
- Those with knee problems should not bend the front knee past 90 degrees